15 Ingredients, 5 Meals

 

Let's start National Nutrition Month with a reader request that will make your life easier while creating great (and free!) resources for your clients!

A while ago we came up with a simple grocery list that included 25 ingredients for 15 different meals. It was a hit and we've had requests to do more shopping and meal plans that help everyone shop for a few items and then prepare many meals from a single list.

One of the lessons we learned from the process was that cooking at home saves a lot of time and money when compared to dining out or surviving on fast food.

With all that in mind, I've come up with a new list for 5 meals with 15 ingredients in celebration of Nutrition Month.

Here it is!

Shopping List:

  1. Chicken tenderloins (5 pound bag)
  2. Pork chops (one per person)
  3. Tilapia fillets (one per person)
  4. Corn tortillas (2 1-pound bags)
  5. A 5 pound bag of red potatoes, divided
  6. 1 head of fresh cabbage
  7. 1 pound bag of carrots
  8. 3 onions
  9. 1 package of “stop light” peppers or 2 bell peppers
  10. 1 pound bag of frozen corn
  11. 1 gallon skim milk
  12. 1 15-ounce can of pinto beans
  13. 1 can of tomatoes with onions and chilis
  14. 1 pound bag of brown rice
  15. 1 medium jar of salsa

Pantry Checklist:

  • Olive oil
  • Vinegar
  • Salt and pepper
  • Italian seasoning
  • Garlic powder
  • Chili powder
  • Cumin
  • Hot pepper sauce
  • Corn starch
  • Salad ingredients for the week

Meals:

  1. Fish Tacos with Slaw
  2. Pork Chops with Potato Carrot Casserole
  3. Chicken Fajitas with Brown Rice
  4. Chicken Corn Chowder
  5. Vegetarian Chili

Fish Tacos with Slaw

  • Place tilapia filets (one per person) in a large nonstick skillet. Top with prepared salsa and bake at 375 degrees F until done, about 10 minutes (fish will be firm and will flake with a fork).
  • Make the slaw by slicing ½ a head of cabbage very thin with a knife and grating 1 carrot into a mixing bowl. Top with vinegar, oil, salt, pepper, dried Italian seasoning, and a dash of hot pepper sauce.
  • Heat the corn tortillas in a microwave or oven, briefly, until warm (2-3 per person)
  • Place 2-3 corn tortillas on the plate and fill with slaw and top with cooked fish. Serve with salsa on the side.
  • https://foodandhealth.com/recipes.php/recipe/1266

Pork Chops with Potato Carrot Casserole

  • Veggies: Slice 3 pounds of potatoes, 2 carrots, and one peeled onion and place them into a glass casserole dish. Toss with oil, salt, and pepper. Cover and microwave for 8 minutes.
  • Place the potato mixture uncovered in a preheated 400 degree oven and bake until soft, about 10-15 minutes.
  • Coat the tops of the pork chops with a little mustard and bread crumbs. Bake them along with the veggies until done (pork will be firm and reach 165 degrees internally).
  • https://foodandhealth.com/recipes.php/recipe/1267

Chicken Fajitas with Brown Rice

  • Make brown rice according to package instructions. Use 2 cups of rice plus whatever water is called for on the bag, about 4 cups and cook until done.
  • Chop 2 bell peppers and one onion.
  • Sauté chicken tenders with sliced peppers and onions in a large nonstick pan with olive oil until golden. Season with salt, pepper, Italian seasoning, and hot pepper sauce.
  • Cover the pan and cook until the chicken tenders are done over medium or low heat.
  • Serve the fajita mixture with warm corn tortillas, rice, and prepared salsa.
  • https://foodandhealth.com/recipes.php/recipe/1268

Chicken Corn Chowder

  • Chop 1 onion and 1 carrot. Saute in a large Dutch oven pan with a teaspoon of olive oil.
  • Chop 1 pound of chicken tenders and add to the pan. Stir well.
  • Add 5 cups of skim milk and 5 cubed red potatoes with skin. Add 2 cups of corn. Bring the mixture to a boil then reduce to a simmer.
  • Thicken with a tablespoon of cornstarch mixed with milk. Season with salt, pepper, thyme, and Italian seasoning.
  • Cook until the potatoes are soft and the chicken is cooked through all the way. Finish with a teaspoon of butter and a dash of hot pepper sauce.
  • Adjust consistency by adding more milk to thin the chowder or cook a little longer to thicken it more. Serve hot.
  • https://foodandhealth.com/recipes.php/recipe/1269

Vegetarian Chili

  • Make brown rice according to package instructions using 2 cups of brown rice and 4 cups of water.
  • Saute 1 chopped onion, 1 chopped carrot, and 1 chopped bell pepper in a little olive oil. Add 2 cans of drained pinto beans and 1 can of undrained tomatoes to the sauteed veggies. Cover the pan and bring to a boil then lower to a simmer.
  • Season with garlic powder, chili powder, Italian seasoning and salt and pepper.
  • Add 1 cup frozen corn. Cover and cook until all vegetables are soft, about 15 minutes.
  • Serve the chili hot over cooked brown rice.
  • https://foodandhealth.com/recipes.php/recipe/1270

And here are some other top Nutrition Month resources...

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Published on Categories cooking, fiber fruits vegetables